Cardio Boot Camp is another collection of short (15 minute) cardio workouts from The Method and led by Tracey Mallet. It is a good thing I got this DVD used and super cheap at Goodwill because one of the 3 workouts on this DVD is on another Method/Tracey Mallet DVD that I had already bought (also super cheap/used)! The Method: Cardio Kick. Bootcamp 1 on this DVD is the same as Workout 2 on Cardio Kick. There is a slight difference. On the Cardio Kick workout they add on 3:30 minutes of core work and a 1:30 minute stretch at the end (bringing it up to a 19 minute workout). But the warm up and cardio are the exact same thing. So, since I have already broken that workout down on the Cardio Kick workout review, I am just copying and pasting below. The odd thing is, Bootcamp 2 is similar to Workout 1 on Cardio Kick so I had to pop that DVD in to make sure they hadn’t completely duped me, but those are different–structured the same, but different workouts. And I really enjoyed Bootcamp 2. Not a super intense workout, but it was fun and worthwhile. In fact, Bootcamp 2 was my favorite workout on this DVD and probably all of Tracey Mallet’s Method workouts I’ve done so far.
On the main screen, you choose the “Play all” selection. It plays through all 3 workouts and is 43:30 minutes long (1 minute of that is an intro–so the actual workout time is 42:30 minutes). Or go to the select workout menu and choose one of the 3 workouts.
Boot Camp 1 is 14 minutes long. (As mentioned above, this is the same workout that is on The Method: Cardio Kick.) The warm up is about 1:30 minutes long and starts with side squats and narrow squats w/ forward reaches. Then side to side reaches w/ a plie squat/stretch. The cardio is about 12 minutes. The first move is plyo speed skaters. The next move was awkward for me, but kind of cool if you can get the combination of moves down. I never was able to do the complete combo (tho I did keep trying!)–but that was due to the speed of it and my own poor coordination, I just couldn’t do it at Tracey’s pace. I take that back–the first few times she did it slow so you could learn it and I could do it then–it was when she sped it up that I couldn’t keep up. The move is a walking 2 paces, kick, walk once, kick then take the kicking leg out behind you in a kind of stretch–then you immediately do same combo to the other side. It sounds easier than it was. And it wasn’t hard–not when done slow. I just couldn’t get my leg back in the stretch after the second kick–so I basically had to skip that part in order to keep up with Tracey’s pace. Next is 4 hops with your feet in second position plus two plie jacks. After doing that move a few times you put the two moves together (the walk kick + hops/plie jacks) into a combo. Next you do a front lunge, side squat, reverse lunge all on one leg while raising knee between each move (balance move). Next is bunny hops which is jump rope hops but she wants you to jump higher than just a little hop. Next is jumping jacks followed by 10 push ups. Next you alternate jump rope-heels with bunny hops. Next is side kicks into plie squat 3x. After doing that several times she combines the jump rope heels/bunny hop combo with side kicks into plie squat. Next you do 3 air squats and one jump squat. Next you do alternating front lunges that turn into alternating plyo jump lunges. Next is jumping jacks. Then you combine everything into a long combo starting with the jump rope heels/bunny hop and ending with jump lunges. Next she puts together a move slowly. It starts with a chasse/step touch, she adds arm movements and leg lifts. More jumping jacks and 10 more push ups. She ends the cardio with shuffling side to side with upper cuts followed by fast feet with upper cuts (or an arm move similar to upper cuts, but not full range of motion, so maybe she was just moving her arms fast).
Boot Camp 2 is 13 minutes long. The warm up is 2:30 minutes of Tia Chi moves. The cardio portion consists of two combos. She teaches them both in layers so you you have plenty of time to learn them before she puts everything together at a faster pace. Between the combos she does a short weight training circuit that you can really only use light weights for (I used 5 pound dumbbells; I was also wearing 2 pound weighted gloves). Combo #1: jab, hook, hook, upper cut, upper cut + jack feet; add squat + 3 runs–do the squat/runs 4 times, turning a little bit each time so that by the 4th time you are facing the opposite direction; next add side punches. After going through this complete combo a few times you move on to the short weight training combo: do a straight arm front raise until arms are directly in front of you and do bicep curls while arms while in this position; do a row but you are standing up straight and pushing DBs straight in front of you then drawing them back to your ribs; bent over tricep kickbacks; while in plie squat do straight arm side raises into chest press; in lunge do a straight arm front raise until DBs are overhead then do a overhead press. They are done one right after the other with no breaks, so no opportunity to change dumbbells. But for the majority of them you can only use light weights anyway. Combo #2: side step into side kick, side step into side kick (same side) + one hop–repeat on other side; shuffle 3x to side w/ fast upper cuts + one hook and 2 cross punches. Workout ends w/ alternating front kicks.
Boot Camp 3 is 14 minutes long. The warm up is 1:30 minutes of plies and lunges. Cardio starts w/ skaters. Next is pulsing squats. 2 skaters + 3 wide runs; this changes to turning in a circle as you do the 3 wide runs. Jumping jacks. Run in place. Turn to side, two knee pulls (elbow to knee) + 180 squat jump 2x; add speed bag arm w/ boxer shuffles. Push ups. Next is lunge to warrior 3. Jump ropes. 2 front kicks + 2 back kicks; add shuffle 3x + one hook + 2 upper cuts; add 3 pulsing squats + one squat jump. Next is 4 front kicks each leg; repeat. Squat so deep you touch hands to floor then stand and reach overhead. Add a jump when you stand. The workout ends with stepping to side and lifting leg straight behind you; alternate sides.